7 Healthy Eating Habits That Are Non-Negotiable For Healthy Life
Apr 23, 2024
Do you ever feel like you’re always dragging yourself through the day?
You know what I mean – you’re tired, you have no energy, and those feelings are starting to affect your work. You feel like your brain is slogging along through the motions of each task rather than actively doing them. It’s a common struggle, yet the solution might be simpler than you think: it starts with what you eat.
We all need energy to be at our best. If we don’t get enough of it, we start to feel sluggish and tired. That’s why it’s so important to eat healthy foods and maintain a balanced diet that will give you a boost of energy throughout the day.
This article offers 7 healthy eating habits that do more than just nourish—they enhance your energy and set you up for sustained success in all areas of your life. Let’s dive in.
Table of Contents
7 Healthy Eating Habits:
1. Start Your Day With a Nutrient-Rich Breakfast
It’s not just an old adage; breakfast genuinely is the most important meal of the day. Kickstarting your good morning routine with a nutrient-dense meal can significantly impact your energy levels and cognitive function throughout the day.
Studies suggest that making a habit of eating breakfast in the morning can help your body absorb more of the good stuff—nutrients, vitamins, and minerals—and lower the average number of calories, carbs, fat, and sugar that you consume during the rest of the day. Choose breakfast options that help you eat fewer calories without sacrificing nutritional value.
How to Make Breakfast Work for You:
Customize your meal: Choose foods you enjoy that align with your health goals. Whether it’s a smoothie, oatmeal, or a protein-packed omelet, ensure it satisfies and sustains you.
Include protein and fiber: These nutrients provide energy and help you feel full longer, preventing mid-morning cravings.
Prepare in advance: If mornings are rushed, prepare your breakfast options the night before. Overnight oats or pre-packed smoothie ingredients can save time.
2. Use Portion Control to Manage Calorie Intake
How many times have you said to yourself: “Just one more bite”?
Yeah, me too!
But research shows that most people will almost always finish off their plate of food. So, controlling portion sizes can seriously help to prevent overindulging. Implementing portion control is a straightforward strategy to help individuals consume fewer calories, which is essential for maintaining a healthy diet and weight management.
One way to do this is by using your plate as a guide:
½ plate of vegetables
ÂĽ plate protein
ÂĽ plate carbohydrates
Finish with fat
If you cook a pot of something, serve it on a plate instead of putting the whole pot on the table - definitely tough at Thanksgiving!
More Tips for Portion Control:
Use smaller plates: Trick your brain into feeling satisfied with less by using smaller dishes.
Listen to your hunger cues: Learn to recognize when you are truly hungry and when you are satisfied to avoid overeating.
Avoid eating from the package: Serve yourself a portion on a plate or in a bowl instead of eating directly from the package, which can lead to mindless eating.
3. Ditch Distractions While Eating
Eating without the distraction of technology can help you enjoy your food more and recognize satiety cues, which leads to better portion control and less overeating.
Turn off the TV, put away your laptop, mute your phone and be present minded in your meal.
One of the absolute worst things you can do while eating (yet most people almost always do) is to eat in front of the TV. When you do that, you're completely distracted from the food on your plate, you eat much faster and as a result, you miss the signals from your body that tell you, "you've had enough, it’s time to put the fork down!"
Benefits of Mindful Eating:
Better digestion: Paying attention to your meal improves how you chew and how much you eat, which can aid digestion.
Increased satisfaction: If you focus on your meal without distractions, you’re likely to enjoy your food more and feel more satisfied.
Stress reduction: Turning meals into a break from screens and work can help reduce stress levels.
Creating a Mindful Eating Environment:
Turn off electronic devices: Make mealtime an electronics-free zone.
Eat at a table: Sit at a table rather than on a couch or at your desk.
Enjoy the ambiance: Perhaps light a candle or play some soft background music to enhance the dining experience. Instead of the TV or your laptop, try sitting at a window and watching the world go by as you eat your meals.
This approach transforms your eating habits and enhances your daily productivity and create balance in life.
4. Opt for Whole Grains Over Processed Foods
Processed grains (like most pasta and white bread is made from) are high-carbohydrate foods that can cause your blood sugar levels to spike, leading to increased hunger and cravings.
On top of that, refined flour doesn't provide the same satiating effect as whole wheat pasta. As a result, you're likely to eat more if you're eating processed grains on a regular basis.
Read a very Interesting Article on Getting back on track with diet
Whole grains, like rye, oatmeal, and buckwheat, are packed with vitamins, minerals, fiber, and protein. They promote healthy digestion, reduce the risk of strokes, heart disease, and obesity, and give you a lot of energy throughout the day."
Here are a couple of ways to get more wholegrains in your diet:
switch out your morning toast for a bowl of porridge or oatmeal
swap white rice for brown rice
use wholegrain flour if your making pizza or cookies
snack on air-popped popcorn next time you have the munchies
Eating healthy foods such as whole grains instead of processed options helps maintain steady blood sugar levels, avoiding those hunger pangs and craving.
5. Limit sugary drinks
There’s nothing like a sweet drink to wake you up, but did you know that the sugar in your morning coffee and afternoon soda could actually make you more tired?
The reason for this is simple: sugar doesn’t give you energy—it gives you a high, followed by a crash. Instead of giving you a quick boost and then letting your energy levels return to their normal state, sugary drinks leave you feeling like you’re running on fumes all day long. This is especially true if you drink them regularly.
If you’re having trouble getting through the day without caffeine or other stimulants, try cutting out sugary drinks for a week or two and see how much better you feel!
Sugar is bad news because it’s hidden in so many foods. This includes the obvious ones, like soda, candy, and ice cream, as well as bread, pasta sauce, and salad dressing. You may be surprised at how much sugar can be hiding in your favorite foods!
The label doesn’t always tell you how much sugar is in a food product. For example, if a label says “no added sugars,” it doesn’t mean there are no sugars in the food at all! It means no additional sugars were added during processing or packaging (e.g., brown rice syrup, or honey).
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Of course, you can still enjoy foods containing natural sugars in moderation because they’re usually much healthier than those containing added sugars.
To cut back on hidden sugars in your diet, read nutrition labels carefully - look for words ending in -ose (sucrose, glucose etc.) or high-fructose syrup.
Healthier Alternatives:
Water: Always the best choice for staying hydrated and energized.
Herbal teas: Offer a comforting alternative without the sugar content.
Infused water: Add slices of fruits or herbs to water for a refreshing and healthy twist. While fruit juice can be part of a healthy diet, it's important to limit its consumption to no more than 150ml a day due to its sugary nature.
6. Replace candy with fruit
If you're a candy lover, it's time to change. Fruit is a healthy alternative that can help you get the energy you need to power through your day.
Here's why:
Fruit has fiber, which helps keep your digestive system running smoothly. Candy doesn't have any fiber at all!
Fruit is packed with vitamins and minerals that help keep your body healthy. Candy has none of these things.
Fruit also contains antioxidants that help fight free radicals in your body, which can cause cancer and other diseases. Candy has none of these antioxidants.
So, grab an apple or banana instead of reaching for candy bars when you need an energy boost. You'll feel better about yourself when you do this small act of self-care and good nutrition every day.
Tips for Incorporating More Fruit:
Keep it visible: Place fresh fruit where you can see it and easily grab it.
Mix it into meals: Add fruit to your cereal, yogurt, or salads for extra flavor and nutrients.
Prepare in advance: Have cut fruits ready in your fridge for an easy snack.
7. Incorporate Fiber and More Vegetables into Your Diet
Incorporating fiber and more vegetables into your meals is key to achieving a healthier diet. It encourages you to eat healthy foods consistently. Fiber is a powerhouse nutrient that helps you feel full, aids digestion, and stabilizes your blood sugar levels. Vegetables, some of the best sources of dietary fiber, are packed with vitamins, minerals and fatty acids essential for a nutritious diet.
Easy Ways to Eat More Vegetables and Fiber:
There are plenty of ways to sneak it into your diet without making any major changes or sacrifices. For example:
Add veggies to every meal: Include a variety of colored vegetables to ensure a broad intake of nutrients.
Snack on vegetables: Carrots, bell peppers, and cucumbers are great when paired with hummus or a low-fat dip.
Choose high-fiber snacks: Options like nuts, seeds, and whole fruits are part of a nutritious diet and help you stay energized between meals.
Meal Planning: A Key Strategy for Incorporating 7 Healthy Eating Habits
It’s easy to be tempted by the delicious, unhealthy foods that are always within reach. But if you’re serious about feeling great and staying active, meal planning is a crucial habit you need to incorporate into your daily routine.
Listen to our Podcast with Dr. Josh Axe on Wellness Nutrition
Here are some reasons why meal planning is so important:
By carefully selecting your meals ahead of time, you can ensure a diversified, balanced, and healthy diet that positively influences your dietary patterns, leading to better health outcomes and preventing malnutrition.
1) Helps you stick to a budget.
If you don't plan out your meals in advance, it's easy to go over budget when you're at the grocery store buying convenience items or ordering takeout.
2) Make sure you're getting enough nutrients and fiber every day.
Do you know how sometimes you'll forget to eat something important? Meal planning helps prevent those slip-ups by making sure every meal has all of the right ingredients in it—you won't forget anything!
3) Makes eating healthy food easier (and tastier).
Having a few go-to meals on hand makes it much easier to eat well when life gets busy—and with a little creativity, even boring leftovers can become exciting new dishes!
Meal Planning Tips:
Set a time for planning: Dedicate a specific day each week to plan and shop for your meals.
Prep in batches: Prepare large portions of staples like grains and vegetables to mix and match throughout the week.
Use the right tools: Apps and planners can help organize your meal planning and keep you motivated.
How to Change Your Eating Habits (and Stick to Them)
Adopting all 7 healthy eating habits can be challenging, but with the right strategies, you can make lasting changes that significantly enhance your health and energy levels. Here are some practical steps to help you successfully change your eating habits and ensure they stick.
Establish Clear Goals:
Define what you want to achieve: Whether it’s losing weight, improving heart health, or simply feeling more energetic, clear goals help guide your decisions.
Set specific, measurable objectives: Instead of "eat healthier," aim for "include a vegetable in every meal" or "drink one sugary drink less per day."
Identify Your Triggers
All habits are formed based on a cycle or habit loop process. An important part of that process is the cue or trigger for the habit.
When you learn to identify the things that trigger your existing habits, you get a powerful tool for replacing old habits with success habits that create momentum in your life.
For example, ensure your pantry and refrigerator are filled with nutritious diet options. Eliminate the temptation by removing unhealthy snacks and sugary beverages. Pre-plan and prepare meals in advance to avoid last-minute unhealthy choices.
Focus on One Habit at a Time:
Rather than overhauling your diet overnight, introduce changes gradually. Start by swapping out your morning pastry for a healthier alternative like yogurt or oatmeal.
Use Habit Stacking:
Attach a new eating habit to an existing routine. For example, if you drink a cup of coffee every morning, start by adding a healthy breakfast with it.
Be Kind to Yourself:
If you skip a planned healthy meal, don’t be too harsh on yourself. Acknowledge the slip, learn from it, and continue with your plan. Be realistic about the timeline and create some space. Acknowledge your progress, no matter how small. This can boost your motivation to continue.
It takes a while for a new habit to develop. You need to consider what other commitments you have in your life right now - what else is going on that could get in the way
By focusing on one manageable change at a time and understanding your own cues and routines, you can build a healthier eating pattern that lasts.
7 Healthy Eating Habits: Ready to Energize Your Life?
Eating right is more than just choosing healthy foods; it's about transforming your relationship with eating. At Moore Momentum, we don't just offer tips—we offer transformations. Our proven, gamified system based on universal principles makes it fun and easy to incorporate healthy habits that stick. Begin by identifying where you might be falling short and pave the way to a vibrant, energized life.
Read More About How to Respond to Failure
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FAQs
What are the easiest healthy eating habits to start with?
Starting with simple swaps is the easiest way to begin. Replace sugary drinks with water or herbal teas, choose whole grains instead of refined ones, and incorporate a serving of vegetables or fruit at each meal. These small changes can make a big difference without feeling overwhelming.
How does breakfast affect my energy levels throughout the day?
Eating a nutrient-rich breakfast can significantly boost your metabolism and energy levels. It helps to stabilize blood sugar levels early in the day, preventing mid-morning crashes and supporting sustained energy, which enhances focus and productivity.
What is habit stacking, and how can it help me eat healthier?
Habit stacking involves pairing a new, desired habit with an existing routine. For example, if brushing your teeth is an established part of your morning routine, try doing five minutes of meal planning right after to build the habit of organizing healthy meals, linking the new habit to an already automatic one.
Can eating healthy help with weight management?
Yes, adopting healthier eating habits can significantly aid in weight management. Focus on eating balanced portions, incorporating plenty of fiber from fruits and vegetables, and choosing whole grains and lean proteins, which can help you feel full longer and reduce the likelihood of overeating.